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TUESDAY, 10/20/20

CrossFit Odyssey – CrossFit

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Meeting ID: 621 002 4813


CORE: Joints/Tens (No Measure)


Ten of each:

pushups, Back Extensions (supermans), situps, air squats, pull-ups, CORONA At-Home Workouts – SUB LUNGES, BURPEES for Push Presses and Overhead Squats

Core #10 (No Measure)

5 sets of:

Single Arm Hand Plank x 10/15/30 seconds (each hand)

Single Leg Elbow Plank x 10/15/30 seconds (each side)

Side Plank on Elbow x 10/15/30 seconds (each side)

Hollow Body Hold Option x 10/15/30 seconds

Stretch Body Crunches x 10/15/30 reps

Warm-up (No Measure)


Every minute, on the minute, for 6 minutes:

Minute 1 – 8-10 Supine Ring Rows @ 2111

Minute 2 – 45 Second Prone Plank Hold


Bench Press (5 x 2-4, 2 x max reps)


Every 2 minutes, for 10 minutes (5 sets):

Bench Press x 2-4 reps @ 20X1

Every 3 minutes, for 6 minutes (2 sets):

Bench Press x Max Reps @ 90% of today’s heaviest set


Every 2 minutes, for 18 minutes (3 sets of each):

Station 1 – Dumbbell Bench Press x 12-15 reps @ 2111

Station 2 – Single-Arm Kettlebell Row x 8 reps each @ 21X0

Station 3 – Side Plank x 45 seconds each side


Metcon (8 Rounds for reps)

Two sets for max reps of:

90 seconds of Assault Bike for Calories

Rest 30 seconds

90 seconds of Ring Dips

Rest 30 seconds

90 seconds of Rowing for Calories

Rest 30 seconds

90 seconds of Push-Ups

Rest 30 seconds

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